July 2
KB Swings
2 x 15 x 18.5kg
Power Cleans
1 x 81kg
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 96kg
Couldn’t get to the track today as it shut early so did power cleans.
July 4
Track Work
80, 100, 120m falling. 9.36, 11.47, 13.86
Bench Press
8 x 75kg
5 x 85kg
3 x 90kg
3 x 1 x 102.5kg
5 x 87.5kg
Third run was really tense and a mess. Power matrix in bench.
July 6
Track Work
250m (90 secs) 150m 33.4, 19.9 total 53.3 secs
300m (90 secs) 100m 39.6, 12.9 total 52.5 secs
Pacing was hard and I could’ve hit 52 flat as I intended to do. This replaces my 5x200m session and recovery will be cut followed by distance and then intensity upped.
July 7
Deadlift
3 x 108.5kg
3 x 123.5kg
7 x 138.5kg
Bird Dogs
2 x 20
Weighted Ab circuit, 295 reps & bridges
July 8
Alternate DB Bench
2 x 16 x 36kg
1 x 12 x 36kg
Explosive Pushups
3 x 8
DB Rows
3 x 8 x 45kg
Race on the 13th so not many weights before then
July 11
3 x 200m, 2 x 200m all in around 27 flat.
July 12
SL Calf Raises
1 x 12 x 10kg
1 x 12 x 20kg
Plantar Flexor Res. Band pull
2 x 12
I was at a biomechanics lecture the day before and direct calf work came up and these were discussed – I had a race the next day but wanted to see what they were like.
July 13
100m – 12.04 (-2.4)
Quite a strong headwind. Had the best first 40m of my life and was over a metre ahead and thought it was wrapped up but I hadn’t done a top speed session in a while and it showed when I was a little short of the pace and I ended up getting pipped by a few hundredths.
200m – 24.28 (-0.8)
This was almost 10pm at night as there were loads of 1500m races that dragged on. Again my acceleration was excellent and other than easing up a little at about 80m I ran how I wanted to, with good form on the straight but again a little lacking in top speed.
Times are meh but the last races have been a really nice tailwind so can’t make a direct comparison.
July 14
Deadlift
5 x 116kg
3 x 131kg
1 x 146kg PB
1 x 156kg PB
Hyper Extensions
2 x 20
SL Calf Raises
3 x 12 x 21kg
Plantar Flexor Res. Band pull
2 x 12
Weighted Ab circuit, 295 reps & bridges
This was my last bit of deadlit for the summer and I wanted a quick test of my 1RM. My back started rounding when I tried 161kg so I stopped, but 156kg is pretty good considering I weigh about 69kg at the moment.